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Showing posts with label speed. Show all posts
Showing posts with label speed. Show all posts

Monday, January 9, 2017

EVERYONE HAS POTENTIAL (INCLUDING YOU)

Athletes and Warriors!
I take great comfort in knowing that I don't have to be a fitness genius to help get the best fitness, strength, conditioning and performance information into your hands so that you are healthier and stronger for the rest of your life. I have surrounded myself with a great team to help you.

With that in mind here is a simple but powerful motivational message from our partners at GoPro Workouts to help you to forget about perfection, and always seek better in all areas.
-Nate

Not everyone can sprint like Usain Bolt, but everyone has the potential to get faster. Not everyone can be an Olympic power lifter, but everyone has the potential to get stronger.Not everyone can sprint like Usain Bolt, but everyone has the potential to get faster.

Not everyone can be an Olympic power lifter, but everyone has the potential to get stronger.

Not everyone can shoot like Stephen Curry, but every basketball player has the potential to become an improved shooter. (or ball-handler, etc.)

Not everyone can be Mike Krzyzewski, but every coach has the potential to be more effective in leading his or her team.

Not everyone can graduate at the top of their class, but every student has the potential to improve his or her grades.

Not everyone can be a world-renowned college professor, but every teacher has the potential to be a more effective educator.

Not everyone can be a great orator, but everyone has the potential to improve their public speaking skills.

Better parent. Better friend. Better teammate. It doesn't matter who you are or what you do. All of us have potential, and we can all improve in some area(s) of our lives. Talent, skill, and ability are great, but they're useless if they're not applied.

Potential is a double-edged sword. Having the potential to learn, grow, develop, and improve is a blessing. Unrealized potential is a curse.

What are you doing to unlock your potential? What are you willing to do to improve?

Need help? Click here
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Wednesday, August 31, 2016

Tennis Players! Your Powerful Serve Starts In the Weight Room!

Tennis is a sport, whether you play for fun or are on a pro track for profit, where your strength and conditioning program are important in how you enjoy the game and to keep you on the court and out of the ER!
US Sports Online Strength and Conditioning's Tennis Strength and Conditioning Program is designed to help you get the most out of your game and most of all to keep you healthy enough to play it.
-Nate
Image result for Strong tennis girl animatedTennis

The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis.
In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly training will be.
The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game!
The "Dumbbell Oriented Tennis Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.
The "Competitive Tennis Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.
Sample Program below:

3 Day Competitive Program
View a Sample Workout of this Program


3 Day Competitive Program
Week 1 - Day 1 of Sample Client 's Program

Exercise Name
Set and Rep Combinations
1
Warmup and Stretch
8 minutes

2
Back Extension
0 reps,
0 reps

3
Bent Arm Back Extensions
0 reps,
0 reps

4
Lying Cross Body Floor Extension
0 reps,
0 reps

5
Power Clean Deadlift
5 reps @ 5 lbs,
4 reps @ 5 lbs,
6 reps @ 5 lbs

6
Static Squat Jumps
6 reps,
4 reps

7
Static Squat Jumps
6 reps,
4 reps

8
Cable Close Grip Row (Low Pulley)
15 reps @ 5 lbs,
12 reps @ 5 lbs

9
Dumbbell One Arm Row (elbow close)
15 reps @ 5 lbs,
10 reps @ 5 lbs

10
Cable One Arm Rear Lateral Raise
15 reps @ 0 lbs,
10 reps @ 0 lbs

11
Cable One Arm Lateral Raise
15 reps @ 5 lbs,
10 reps @ 5 lbs

12
Dumbbell Reverse Curl
15 reps @ 0 lbs,
10 reps @ 0 lbs

13
Cable High Pulley Torso Twists
15 reps @ 0 lbs,
10 reps @ 0 lbs

14
Cable Low Pulley Torso Twists
15 reps @ 0 lbs,
10 reps @ 0 lbs

15
Dumbbell Seated External Rotation
15 reps @ 0 lbs,
10 reps @ 0 lbs

16
Dumbbell Seated Forearm Extension
20 reps @ 0 lbs,
15 reps @ 0 lbs

17
Dumbbell Seated Forearm Flexion
20 reps @ 0 lbs,
15 reps @ 0 lbs

18
Seated Toe Press
20 reps @ 5 lbs,
15 reps @ 5 lbs

19
Reverse Crunches
0 reps,
0 reps

20
Plate Twists
15 reps @ 0 lbs,
10 reps @ 0 lbs

21
Med Ball Side Throw (standing)
12 reps,
8 reps

22
Bent Knee Crunches
1 reps,
1 reps

Click here, fill out the fitness profile form to get started.





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Thursday, June 16, 2016

The Jump Manual - Increase Fast Twitch Muscle Fibers

Nate-and-Michelle-Miller-Transformation-1997.jpgThe Jump Manual in case you haven't heard is the "bible" of explosive training, much less considered the best step-by-step method of adding legitimate inches to your vertical. By jumping higher you can be assured that your overall foot speed with increase, your power that translates to contact sports will increase as well as your dynamic flexibility. And for those of you who simply want to look and feel better, add a little of this training to your program as many of the plyometric exercises are excellent ways to burn fat without hours of long boring cardio. So indeed jump to it! :)
-Nate


The Jump Manual - Increase Fast Twitch Muscle Fibers
by Will Theydon

Fast twitch muscles fibers are actually the ones who present the speed for muscle contraction. They give the athlete speed, agility, power and quickness. They are actually 10 times faster than other muscle groups. One way to increase fast twitch muscle fibers is through isometric training. This exercise will most likely isolate and condition your fast twitch muscle fibers and increase your speed and quickness.
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Isometrics is ideal to increase fast twitch muscle fibers, thereby helping to develop speed training. Usually, the fast twitch muscle fibers are the most neglected muscles since most athletes are actually focused on doing endurance training, thereby working the slow twitch muscles instead.

Plyometric exercises may also help increase fast twitch muscle fibers. Other exercises include drop and catch movements, squats, lifts, drop jumps, and other types of exercises that require supramaximal forces.

These types of exercises do not only help increase fast twitch muscle fibers but also increase bone density, power and strength. Plyometric exercises benefit children, teens and adults. It improves hip and lumbar spine bone mass in children and later reduces the negative effects of old age in the musculoskeletal system.

Doing the drills regularly helps prevent anterior cruciate ligament injuries, as long as there should be enough exercises preceding these drills to act as a warm up. Make sure that there is a gradual practice of the movements since if you act on it in a fast manner, you might suffer from the injuries.

These plyometric drills, which are the best exercises that increase fast twitch muscle fibers, can be done anywhere. You do not need to be in a gym to practice them. You may even opt to practice them at home. They basically include exercises such as jumping, skipping, and hopping, although they have different varieties to it. Repetitive sets are ideal and another option is to do it with weights.

More Information:This author writes about How To Make Yourself Jump Higher at Jump Higher Run Faster.

Source: http://www.PopularArticles.com/article181913.html

Athlete/Coach Resources...
Get Paid To Play Live Online Sports Games Free!
The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About.
Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach
How to Cure Almost Any Cancer at Home for $5.15 a Day!
Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes!
The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos.
The 91 Exercises Every Athlete Should Know!
Add 10 Inches Or More To Your Vertical Leap-The Jump Manual
StrengthCoach.com
BodyByBoyle OnlineShapeShifter Yoga
Discount Sports Supplements

US Sports Recruiting Assistance.

Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance!
For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team!
Check out the US Sports Elite Athlete Highlight Reel Center:
Sign up for US Sports Recruiting Assistance here.

Sunday, June 12, 2016

What Pro-Athletes Know That Can Help You Be Your Best!

Diego-and-Nate-Senior-Night-2015.jpgI'm glad that Doc starts with addressing the "no pain no gain" lie. Its about programming, proper targeted challenge, and balanced programming. Adding chiropractic care to your program can be the smartest move you can make as an athlete or fitness warrior. Thank you Doctor!
-Nate



What Pro-Athletes Know That Can Help You Be Your Best!

by Dr. Tim Ercikson

What Pro-Athletes Know That Can Help You Be Your Best!

Dr. Tim Ercikson

We've all heard the saying "no pain-no gain," especially when it comes to personal training and exercise programs. What if you discovered that you could substantially improve your athletic abilities with one simple step that could eliminate pain, improve your performance, and make your training a breeze? Millions of today's recreational and professional athletes, who are performing at all levels, are adding chiropractic adjustment plans to their workout regimen to help them accomplish their goals!get-paid-to-play-and-share-728x90.gif

A recent study found that athletes who underwent regular chiropractic care enjoyed a 10% improvement in their overall performance time and results compared to athletes who were not under chiropractic care. World-class athletes like Evander Holyfield, Emmit Smith, Terrell Owens, Barry Bonds, Lance Armstrong, the U.S. Woman's Soccer Team and others know that chiropractic care can give you the extra edge you need in your athletic performance and in life. In fact, many amateur and professional athletes would not consider competing without being adjusted by their chiropractor.

Dan O'Brien, a Word and Olympic Decathlon Champion stated "You obviously can't compete at your fullest if you're not in alignment. Chiropractic is essential for me and my training routine."

Arnold Schwarzenegger agrees that bodybuilders and fitness people have been using chiropractors extensively in order to stay fit and health. He found that it was better to go to a chiropractor before you get hurt. He believes that the world of fitness and the world of chiropractors are a perfect team.

Just think about it. A ten percent improvement in performance is a Huge Amount for an athlete or for anyone. It can mean the difference between running a 10 second hundred meter dash or an 11 second hundred meter dashand for a runner that's the difference between winning the race versus not even making the team.

World class athletes are challenging their mental and physical boundaries everyday. They keep track of their abilities and performance in connection to their basic wellness quotient. These athlete don't wait until they feel the pain or lose a step. They carefully tune their bodies with chiropractic adjustments for wellness and peak performance.

Could you imagine the influence on your life every area of your abilities improved by only 10%! Can you imagine if your immune system functioned 10% better and you got 10% more energy, sleep and nerve results? What if your body could function at a ten percent higher level? The difference over a period time would be startling! It's no wonder the best athletes get routine chiropractic checkups along with their families. Actually, anyone can heal more quickly and improve their athletic potential. Learn the benefits of the world athletes and participate in true health and wellness. Make the most of your training, and make chiropractic care a part of your basic training today!

Plainfield residents need a ( http://www.symmetry-chiropractic.com/) Plainfield Chiropractor, and Doctor Tim Erickson of Symmetry Chiropractor is ready to deal with pain relief, well-being and wellness, and personal care for your whole family. ( http://www.symmetry-chiropractic.com/) Plainfield Chiropractor for better well-being.

Source: http://www.PopularArticles.com/article150671.html

Athlete/Coach Resources...
Get Paid To Play Live Online Sports Games Free!
The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About.
Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach
How to Cure Almost Any Cancer at Home for $5.15 a Day!
Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes!
The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos.
The 91 Exercises Every Athlete Should Know!
Add 10 Inches Or More To Your Vertical Leap-The Jump Manual
StrengthCoach.com
BodyByBoyle OnlineShapeShifter Yoga
Discount Sports Supplements

US Sports Recruiting Assistance.

Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance!
For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team!
Check out the US Sports Elite Athlete Highlight Reel Center:
Sign up for US Sports Recruiting Assistance here.

Sunday, May 29, 2016

Something to Feast On This Holiday!

Michelle-Transformation-001-2.jpgFront-Finished-5.jpgNateLewis1.jpg
As we celebrate here in the States, those who gave their lives to protect our freedoms, it often reminds me why I am a strength and conditioning coach to Millions around the world, not to mention my in person clients here in the Washington D.C. area. Love you all!
Wherever you are in the world today, I pray you are safe happy and prosperous.
Allow me to share a few video transformations and instructions of some of our Athletes and Fitness Warriors through our partners at Hitchfit and GoPro Workouts.

Online Personal Training Before & After Videos

Go Pro Workouts Trainer Tips For Athletes


Eat (responsibly), drink (responsibly) and be merry today. Enjoy your families and loved ones and be ready to get after the pursuit of physical excellence this coming week and beyond. If you need guidance to meet and exceed your fitness goals our team is here to help you.

Lose weight, gain lean mass, look and feel great with Micah and Diana at Hitchfit!
Athletes train the way the pros train by training directly with them! Click here to learn more and start for FREE.

Athlete/Coach Resources...
The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About.
Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach
How to Cure Almost Any Cancer at Home for $5.15 a Day!
Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes!
The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos.
The 91 Exercises Every Athlete Should Know!
Add 10 Inches Or More To Your Vertical Leap-The Jump Manual
StrengthCoach.com
BodyByBoyle OnlineShapeShifter Yoga
Discount Sports Supplements

US Sports Recruiting Assistance.

Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance!
For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team!
Check out the US Sports Elite Athlete Highlight Reel Center:
Sign up for US Sports Recruiting Assistance here.

Tuesday, April 26, 2016

How to Jump Higher in Volleyball

Diego-and-Nate-Senior-Night-2015.jpgJumping higher is a must for just about any field or court sport. The reason is that the higher you jump, the more explosive you are as an athlete. Explosiveness is a cousin to overall foot speed as speed is one of the defining factors in vertical leap. Read on and learn how to increase your vertical as it applies to Volleyball in this instance.
-Nate


How to Jump Higher in Volleyball
by Josh Bidds

Volleyball and basketball happen to be the two sports that require the most jumping. The approach in volleyball is one where you can go full out and nobody will step in your way so you can expect to jump your highest.

One of the best weighted exercises for jumping are squats. Don't think you can just do tons of squats and that you will be blocking balls with your armpits. Squats alone will really only get your legs stronger but not faster.

Doing small sub maximal repetitive jumps will only train your muscles to do exactly that, jump continually at a minimal heights. For volleyball training you need to focus on low reps in each set of jumps. If you are a blocker you need to focus on jump exercises that don't have an approach. Using a chair, do jumps from a seated position exploding up to jump onto a box at least 2 feet high. Do only 8 reps on a high enough box that the eighth rep is hard to finish.

So how exactly should you train to get the most of out of a plyometrics program? This is the question that has been studied by coaches and athletes for years. Working out improperly in the gym would just result in you doing a lot of work and getting very little results from it.

You should learn how to train smarter not harder when it comes to jumping. It may come as a surprise but there are workout programs that will increase your vert 2 inches in only 2 weeks.

This could make the difference of making a point or getting blocked. Imagine training for two months and adding 10 inches to your vertical! These results are not impossible. Remember to always check with a doctor before undergoing any excessive training and never train when you are sore.

Squats are a very good exercise to build the strength of the legs. Before you move on to plyos you need to be able to do ten squats in 10 seconds with your weight on the bar.

If you can do this then you are ready to start training for speed. Bo
More Information:
x jumps are a very good way to start. Find a box about 2 feet high and do sets of eight reps as fast as you can. Rest completely between sets! 
More on how to increase vertical andhow to jump higher


Source: http://www.PopularArticles.com/article169573.html

Athlete/Coach Resources...
The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About.
Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach
How to Cure Almost Any Cancer at Home for $5.15 a Day!
Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes!
The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos.
The 91 Exercises Every Athlete Should Know!
Add 10 Inches Or More To Your Vertical Leap-The Jump Manual
StrengthCoach.com
BodyByBoyle OnlineShapeShifter Yoga
Discount Sports Supplements

US Sports Recruiting Assistance.

Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance!
For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team!
Check out the US Sports Elite Athlete Highlight Reel Center:
Sign up for US Sports Recruiting Assistance here.

Saturday, December 27, 2014

Excel at any Football Combine..

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Whether you are a youth, high school, college, or pro prospect, the combines are an opportunity to showcase your physical and mental talents to your future football opportunities. Doing the work now much like that prescribed in US Sports Strength and Conditioning NFL Combine Workout will help you rise above the rest.
From NFL.com: 
 
 
 
Each February, hundreds of the very best college football players are invited to the NFL Scouting Combine in Indianapolis, Ind., where executives, coaches, scouts and doctors from all 32 NFL teams conduct an intense, four-day job interview in advance of the NFL Draft. Here is a brief breakdown of the measurable drills:

40-yard dash
The 40-yard dash is the marquee event at the combine. It's kind of like the 100-meters at the Olympics: It's all about speed, explosion and watching skilled athletes run great times. These athletes are timed at 10, 20 and 40-yard intervals. What the scouts are looking for is an explosion from a static start.

Bench press
The bench press is a test of strength -- 225 pounds, as many reps as the athlete can get. What the NFL scouts are also looking for is endurance. Anybody can do a max one time, but what the bench press tells the pro scouts is how often the athlete frequented his college weight room for the last 3-5 years.

Vertical jump
The vertical jump is all about lower-body explosion and power. The athlete stands flat-footed and they measure his reach. It is important to accurately measure the reach, because the differential between the reach and the flag the athlete touches is his vertical jump measurement.

Broad jump
The broad jump is like being in gym class back in junior high school. Basically, it is testing an athlete's lower-body explosion and lower-body strength. The athlete starts out with a stance balanced and then he explodes out as far as he can. It tests explosion and balance, because he has to land without moving.

3 cone drill
The 3 cone drill tests an athlete's ability to change directions at a high speed. Three cones in an L-shape. He starts from the starting line, goes 5 yards to the first cone and back. Then, he turns, runs around the second cone, runs a weave around the third cone, which is the high point of the L, changes directions, comes back around that second cone and finishes.

Shuttle run
The short shuttle is the first of the cone drills. It is known as the 5-10-5. What it tests is the athlete's lateral quickness and explosion in short areas. The athlete starts in the three-point stance, explodse out 5 yards to his right, touches the line, goes back 10 yards to his left, left hand touches the line, pivot, and he turns 5 more yards and finishes.
Read more... Get the The NFL Combine Workout Now

Thursday, November 6, 2014

How Did He Make That Catch?


Kelvin Benjamin (WR Carolina Panthers), is one of the most promising young players in all of Football
Much of the world saw this in one play as he literally TOOK a pass away from defending Super Bowl Champion DB's Richard Sherman (All Pro and one of the Highest Paid DB's in the game),  and Safety Earl Thomas albeit in a losing effort against the Seattle Seahawks.

Now, when I see a physically impressive athlete I immediately go and find out  where and who he was coached by to get that strong. That's not just talent, size, and speed folks! This young man has done his strength and conditioning work! Most likely year round.
Sure enough this Florida State Alum had a pretty good strength and conditioning program to benefit from as evidenced in this video

Now this small glimpse into a top notch strength and conditioning program gives you a picture of what will be expected of you, your sons and daughters should If you have the opportunity to play any sport at the highest level.
So learning to train the right way as early as possible will lead to success on and off the field.
If a good strength and conditioning coach or personal trainer is not feasible or affordable, train with me (Nate Lewis CSCS) Online; training properly to excel, avoid injury and getting bigger, stronger, and faster. Without the expense and scheduling that goes into training with me in person. I can train you anywhere, anytime using the worlds best online training tools.
Let's get started today! Click here and fill out the free fitness profile form. Special discounts for atheltes (5 or more) from the same team or school.
Train year round the right way, play hard, have fun, and you will always Win!
-Nate
AthletesThe Fat Burning Workout> Police, Fire, Military > Warriors > The SKLZ Workout Of The Week

"I started the NFL Combine program about 7 weeks ago. Since then I have noticed a tremendous increase in my strength and muscle stamina. All my lifts have gone up in weight and repetitions. I have gained about 4 lbs. of muscle while dropping my body fat by 2%. As a running back I need to be in top physical condition. I’ve found that out of all the programs I have done in the past, this one is the most beneficial for preparing me for football." Justin Football player George Mason University. 
NFL Combine Workout at 25% off Today! ====================================

Saturday, October 18, 2014

Your 'Someday' Is NOW!


If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:



Fully customized workouts, listing: exercises, sets, reps and weights.
Exercise videos and descriptions demonstrating proper technique for every exercise.
A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to:

US Sports Online Strength and Conditioning

and sign up for the FREE 7 day trial

Contact Me:
Nathan Lewis CSCS
US Sports Online Strength and Conditioning

US Sports Online Strength and Conditioing

Thursday, September 18, 2014

Fluids and Hydration

Well my clients know I am always encouraging this important factor of a fit lifestyle. Read on to see why. -Nate
How important are fluids?
Fluid replacement is probably the most important nutritional concern for athletes. Approximately 60% of your body weight is water. As you exercise, fluid is lost through your skin as sweat and through your lungs when you breathe. If this fluid is not replaced at regular intervals during exercise, you can become dehydrated. When you are dehydrated, you have a smaller volume of blood circulating through your body. Consequently, the amount of blood your heart pumps with each beat decreases and your exercising muscles do not receive enough oxygen from your blood. Soon exhaustion sets in and your athletic performance suffers. If you have lost as little as 2% of your body weight due to dehydration, it can adversely affect your athletic performance. For example, if you are a 150-pound athlete and you lose 3 pounds during a workout, your performance will start to suffer unless you replace the fluid you have lost. Proper fluid replacement is the key to preventing dehydration and reducing the risk of heat injury during training and competition. How can I prevent dehydration? 
The best way to prevent dehydration is to maintain body fluid levels by drinking plenty of fluids before, during, and after a workout or race. Often athletes are not aware that they are losing body fluid or that their performance is being impacted by dehydration.If you are not sure how much fluid to drink, you can monitor your hydration using one of these methods.
  • Weight: Weigh yourself before practice and again after practice. For every pound you lose during the workout you will need to drink 2 cups of fluid to rehydrate your body.
  • Urine color: Check the color of your urine. If it is a dark gold color like apple juice, you are dehydrated. If you are well hydrated, the color of your urine will look like pale lemonade.
Thirst is not an accurate indicator of how much fluid you have lost. If you wait until you are thirsty to replenish body fluids, then you are already dehydrated. Most people do not become thirsty until they have lost more than 2% of their body weight. And if you only drink enough to quench your thirst, you may still be dehydrated. Keep a water bottle available when working out and drink as often as you want, ideally every 15 to 30 minutes. High school and junior high school athletes can bring a water bottle to school and drink between classes and during breaks so they show up at workouts hydrated. What about sport drinks? Researchers have found that sports drinks containing between 6% and 8% carbohydrate (sugars) are absorbed into the body as rapidly as water and can provide energy to working muscles that water cannot. This extra energy can delay fatigue and possibly improve performance, particularly if the sport lasts longer than 1 hour. If you drink a sports drink, you can maintain your blood sugar level even when the sugar stored in your muscles (glycogen) is running low. This allows your body to continue to produce energy at a high rate.Drinks containing less than 5% carbohydrate do not provide enough energy to improve your performance. So, athletes who dilute sports drink are most likely not getting enough energy from their drink to maintain a good blood sugar level. Drinking beverages that exceed a 10% carbohydrate level (most soda pop and some fruit juices) often have negative side effects such as abdominal cramps, nausea, and diarrhea and can hurt your performance. What does the sodium in sports drinks do? Sodium is an electrolyte needed to help maintain proper fluid balance in your body. Sodium helps your body absorb and retain more water. Researchers have found that the fluid from an 8-ounce serving of a sports drink with 6% carbohydrates (sugars) and about 110 mg of sodium absorbs into your body faster than plain water. Some parents, coaches, and athletes are concerned that sports drinks may contain too much sodium. However, most sports drinks are actually low in sodium. An 8-ounce serving of Gatorade has a sodium content similar to a cup of 2% milk. Most Americans do get too much sodium, but usually from eating convenience-type foods, not from sports drinks. What are guidelines for fluid replacement?
  • Drink a sports drink containing 6% to 8% carbohydrate to help give you more energy during intense training and long workouts. To figure out the percentage of carbohydrate in your drink use the following formula:grams of carbohydrate/serving -------------------------------------------- X 100 = % of carbohydrate in drink mL of drink/servingFor example, 240 mL (a 1 cup serving) of a drink with 24 grams of carbohydrate per serving would have a 10% carbohydrate concentration. Almost all drinks have the grams of carbohydrate per serving and the volume in mL somewhere on the container.
  • Drink a beverage that contains a small amount of sodium and other electrolytes (like potassium and chloride).
  • Find a beverage that tastes good; something cold and sweet is easier to drink.
  • Drink 10 to 16 ounces of cold fluid about 15 to 30 minutes before workouts. Drinking a sports drink with a 6% to 8% carbohydrate level is useful to help build up energy stores in your muscles, particularly if the workout will last longer than 1 hour.
  • Drink 4 to 8 ounces of cold fluid during exercise at 10 to 15 minute intervals.
  • Start drinking early in your workout because you will not feel thirsty until you have already lost 2% of your body weight; by that time your performance may have begun to decline.
  • Avoid carbonated drinks, which can cause gastrointestinal distress and may decrease the the fluid volume.
  • Avoid beverages containing caffeine and alcohol due to their diuretic effect.
  • Practice drinking fluids while you train. If you have never used a sports drink don't start during a meet or on race day. Use a trial-and-error approach until you find the drink that works for you.
Developed with and licensed from Clinical Reference Systems, Ltd.
Copyright Clinical Reference Systems

Monday, September 1, 2014

Do your kids eat right? (From US Sports Strength and Conditioning News)

Every parent wants good things for their children: a positive outlook on life, a healthy respect for authority, a strong sense of self, a disease-free body...a healthy body weight. 

Despite our best intentions, a recent report suggests that for the first time in two centuries, the current generation of children may have a shorter life expectancy than their parents.

With all the advances in medicine, how could this possibly be true? The blame falls squarely on today’s toxic food environment.

In short, your kids are eating too much junk.

And who can blame them? Junk food tastes great.

The good news is that healthy food also tastes great. Take these simple tips and transform your child’s diet into one that is packed with good health.
Read More...

Tuesday, August 26, 2014

The 21 day fitness solution

Hey, Nate Lewis here, 

I've been getting a lot of emails asking if we have fast solution to help with the shrinking the waist, hips and buns area... 

... while there is no quick fix (I don't care what the infomercials claim) I did go to the drawing board and crafted a new 21 day rapid fat loss program that's right up your alley – if you want fast results. 

You probably know that our online boot camp is pretty much full, but we do have room for another small group so I thought I'd let you know that my NEW 21 Day Rapid Fat Loss program starts [09/01/2014] and the best part is that the 21 day program is FREE for the 21 days and INCLUDES a 21 day meal plan program. 

The only catch is that the camp is almost full and we can only take on 12 more participates. So if you're ready to fit into your skinny jeans again and want to firm and tone your body all while dropping inches and pounds then make sure to register for our 21 Day Rapid Fat Loss Online Bootcamp

Here's how to register... 

Just click here and secure your spot on the 21 Day Rapid Fat Loss Online Bootcamp and you will be all dialed and ready for Monday or just go to this special 21 Day registration page: Here

The class will take place [Monday September 1, 2014] 

Looking forward to seeing you there! 

 Like I said we only have room for 12 more participants for the 21 Day Rapid Fat Loss program and since this email is going out to over 2100 fitness warriors all over the world I'm sure it will fill out quickly.

Thursday, April 10, 2014

Today's feature program Olympic Diving Conditioning.


Diving
Male and female Divers

The Diving Program is a great strength and power development program. In this program there are shoulder stability exercises, torso and low back strengthening movements and exercises for power development like Olympic lifting and plyometric jump exercises.

Select a Program

2 Day Diver Power Program
View a Sample Workout of this Program
Week 1 - Day 1 (Tuesday) of Diving Conditioning's ProgramWeek Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
   Video
Hang Clean
5 reps @ 85 lbs,4 reps @ 100 lbs,
3 reps @ 120 lbs,5 reps @ 125 lbs,
3 reps @ 110 lbs  
3
   Video
Squat
10 reps @ 305 lbs,5 reps @ 370 lbs,
8 reps @ 430 lbs,10 reps @ 400 lbs 
4
   Video
Dumbbell Triple - Extension Step Up
15 reps @ 40 lbs,10 reps @ 35 lbs 
5
   Video
Machine Leg Curl
10 reps @ 160 lbs,10 reps @ 160 lbs 
6
   Video
Theraband Internal\External Warmup Rotation (AD)
12 reps,8 reps 
7
   Video
Push Up Plus
10 reps,10 reps 
8
   Video
Dumbbell Incline Bench Press (45 Degree)
20 reps @ 60 lbs,15 reps @ 65 lbs,
8 reps @ 60 lbs  
9
   Video
Pull Up Plus
10 reps,10 reps 
 Sign up to get this program here

If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:



Fully customized workouts, listing: exercises, sets, reps and weights.
Exercise videos and descriptions demonstrating proper technique for every exercise.
A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
For more information about my background, fee structure and how to get started, go to:

US Sports Strength and Conditioning
 Just fill out the brief contact form if you would like to get started.

Contact Me:
Nathan Lewis CSCS
US Sports Strength and Conditioning

US Sports Strength and Conditioning